Why stepping outside will heal you more than another hour online

Connection to the natural world has significantly declined in the last few centuries

Ever noticed how a ten-minute walk in nature fixes a lot of problems circling around in your head? This is not a coincidence, it is backed by science.

“Disconnection with nature increases the stress levels and in the long term can be one of the causes of anxiety and depression,” said Dua Batool Khan, an associate clinical psychologist, while speaking to The Express Tribune.

In the last few years, the rise of artificial intelligence and digital technology has accelerated this separation. Where earlier generations spent more of their lives outdoors, direct experience is increasingly being replaced by screens and simulations. Researchers at the University of Derby have documented a 60% drop in human connection with nature since the 1800s, a decline they call the “extinction of experience.” The study tracked the reduced use of nature-related words in books, shrinking exposure to wild flora and fauna, and fewer outdoor habits being passed from parents to children.

The consequences are visible. Research shows that time outside lowers cortisol, improves sleep and mood, strengthens cognition, and boosts creativity in children. Even something as simple as morning sunlight is critical for regulating hormones and maintaining healthy sleep–wake cycles.

“Living in this world today where we are constantly thinking and living for our future, nature provides you with a way to slow down and live in the moment, which helps ease anxiety and fear,” Dua said.

For younger people, the effects do not go unnoticed. “Sometimes I have to force myself to put my phone away and step outside for a breath of fresh air,” said S-, 17. “I feel like sitting in the grass with my cat purring in my lap just fixes me.”

Studies suggest such effects are not isolated. A multi-year UK study on social prescribing found that patients referred by doctors to activities like gardening or hiking reported lower anxiety and greater happiness, pointing to the outdoors as a tool for public health.

Researchers warn the decline has broader costs. The weakening bond with the natural world also reduces people’s sense of responsibility for ecosystems and environmental challenges such as climate change. “Gardening, walking on a beach, connecting with animals and other techniques like guided imagery and meditation use nature as an anchor for imagination,” Dua said.

The distance between humans and nature has grown significantly. The challenge now is whether deliberate measures can repair that bond in a rapidly digitalising world.